Strength Training For Trail Running

Trail running isn't just a sport; it's a captivating journey through rugged terrain, demanding both physical resilience and mental fortitude. As trail running gains popularity among fitness enthusiasts and adventurers, the importance of strength training in preparing for these exhilarating runs cannot be overstated. Beyond just logging miles on the trail, incorporating strength training into your regimen can be the key to unlocking your full potential as a trail runner.

The Unique Demands of Trail Running

Unlike road running, trail running presents a myriad of challenges. Trails are often uneven, with varying inclines, declines, obstacles, and surfaces. The constant changes in terrain demand exceptional balance, stability, and muscular endurance. Moreover, trail runners must navigate steep ascents and descents, requiring significant lower body strength and power to conquer challenging climbs and maintain control during treacherous descents.

Why Strength Training Matters

Strength training serves as the foundation upon which trail runners build strength, power, and efficiency.

At Avos we are a huge fan of the Trap Bar Deadlift - especially for our tall runners

Here are several reasons why strength training is indispensable for trail runners:

1. Injury Prevention: Trail running places immense stress on the body, increasing the risk of overuse injuries and muscular imbalances. Strength training helps mitigate these risks by strengthening muscles, tendons, and ligaments, enhancing joint stability, and correcting imbalances. A well-rounded strength training program can address weak areas, reduce the likelihood of injury, and promote longevity in the sport.

2. Enhanced Performance: Strength training enhances the body's ability to generate power, endure fatigue, and maintain proper form over long distances. Stronger muscles provide the support and propulsion necessary to tackle steep climbs, power through technical terrain, and navigate challenging descents with confidence. By improving strength and efficiency, trail runners can sustain higher speeds, conquer formidable obstacles, and excel in varying distances and difficulties.

3. Improved Running Economy: Running economy, the measure of how efficiently a runner uses oxygen at a given pace, is crucial for endurance athletes. Strength training contributes to improved running economy by enhancing biomechanical efficiency, optimizing muscle recruitment patterns, and reducing excess energy expenditure. As a result, trail runners can cover greater distances with less effort, allowing for faster race times and improved overall performance.

4. Mental Resilience: Trail running is as much a mental challenge as it is a physical one. Strength training cultivates mental resilience by instilling discipline, focus, and determination. Moreover, it allows individuals to have the confidence in their strength and conditioning to not have to worry as much about being injured and super fatigued. Being strong in the weight room and pushing yourself helps teach runners to embrace discomfort, overcome obstacles, and persevere in the face of adversity—essential qualities for success in trail racing.
   

Designing a Strength Training Program:

When writing a strength training program for trail running, it's advisable to include a variety of exercises that target key muscle groups, address weaknesses, and complement running-specific training sessions. Incorporate a diverse mix of bodyweight movements, resistance training, and plyometrics to enhance core stability, lower body strength, balance, and flexibility. Prioritize exercises like squats, lunges, deadlifts, calf raises, planks, and single-leg movements to strengthen muscles used in running and improve stability on uneven terrain. Ensure that your program progressively challenges your muscles while allowing for sufficient recovery to optimize gains in strength, endurance, and performance on the trails.

Conclusion:

In the dynamic world of trail running, strength training serves as an important tool for unlocking peak performance, preventing injuries, and mastering the challenges of rugged terrain. By integrating strength training into your training regimen, you'll not only become a stronger, more resilient runner but also embark on a transformative journey of self-discovery and exploration. So, lace up your trail shoes, hit the gym, and prepare to unleash your full potential on those trails.

In trail running, the climb is always worth it once you reach the top. Here are some clients enjoying the reward!

How Do I Get Bigger Arms and Improve Shoulder Mobility?

 Let’s be realistic here, everyone likes training their arms. But what if you could not only increase strength but also shoulder mobility?

When considering the training of these two muscle groups, it's important to understand their respective functions:

• Biceps are responsible for flexing the arm, contributing to joint actions associated with flexion like external rotation and abduction.

• Triceps, on the other hand, extend the arm, facilitating joint actions linked to extension such as internal rotation and adduction.

With this knowledge, we can target external rotation and flexion of the shoulder complex by incorporating biceps curls and variations into our routine. Similarly, triceps exercises can help improve internal rotation and arm extension.

Posterior Expansion for External Rotation

It's worth noting that shoulder external rotation and flexion are influenced by the amount of expansion and the ability to open up the back of you ribcage. Limited range of motion may result from compression or tightness in this area. To address this issue, it's essential to position the scapula (shoulder blades) in a way that allows for movement away from the spine, creating space for decompression. Abduction of the scapula facilitates this movement, as it involves shifting the scapula away from the body's midline.

Note: during ADDUCTION the scapula move toward the midline of the body which compresses this area (those muscles are concentrically oriented). During ABDUCTION the scapula move away from the mid line which allows provides space and therefore expansion in this area.

BICEPS

Curl variations are particularly effective in promoting scapular abduction, as they encourage natural movement of the scapula during elbow flexion, thereby opening and decompressing the upper back.

For instance, performing curls in a deep squat position with cables can enhance this effect. The deep squat necessitates back decompression, which can be further facilitated by using a wedge.  This drill can help open up space to restore shoulder external rotation and flexion.

Another example involves preacher curls with a focus on active rotation:

During the preacher curl, introducing a slight turn to the working side naturally creates space between the scapula and spine in the upper back area (by closing off the front of the chest). This action generates a subtle stretch that can be felt between the spine and scapula, contributing to the decompression of that space and facilitating more opening of the ribcage as you inhale and execute the curl.

Anterior Expansion for Internal Rotation

Shoulder internal rotation and extension are influenced by the amount of expansion and the ability to open up the front of your ribcage. If you are compressed in this area, you will be limited in shoulder internal rotation and extension. There are multiple ways that we can promote expansion to these areas. The first one being gravity. If you imagine a bottle of water that is horizontal, the water will all pool on the bottom of the bottle. Our bodies are analagous to that water, if we put ourselves in a bent over or quadruped position, and our breathe is what can help drive expansion of our ribcage in these positions. Another way is to influence joint positions. Pronation of the forearm leads to Internal rotation of the humerus and External rotation and Adduction of the scapula which helps to promote anterior expansion of the ribcage.

TRICEPS

In this position we are able to use our breath to promote expansion at the front of our chest which can help improve shoulder internal rotation. The bent over posted position also further promotes expansion at the front of our chest.

In this drill the pronated hand helps drive internal rotation at the forearm, scapula adduction and external rotation (concentrically closing off the back) to open up the front of the chest.

I will usually perform 3 sets of 10-12 controlled reps. Breathe in through the nose (this will allow optimal expansion of the ribcage) and exhale with an open mouth on each rep.

So next time you add some arm accessory work to your program, think about how you can best promote some mobility gains in addition to getting an arm pump.

Understanding Your Body: The Role of a Kinesiologist in Personal Fitness

Embarking on a fitness journey is a commendable decision that can positively impact various aspects of your life. Whether you're aiming to shed a few pounds, build muscle, or enhance overall well-being, understanding your body is a crucial first step. In this pursuit, a key ally can be found in the expertise of a kinesiologist. In this blog post, we will delve into the pivotal role a kinesiologist plays in personal fitness, shedding light on the science behind movement and the benefits of seeking professional guidance.

Understanding Kinesiology:

Kinesiology is the study of human movement, encompassing anatomy, physiology, biomechanics, and neuroscience. A kinesiologist is a specialist in this field, possessing a deep understanding of how the body moves and functions. Their knowledge extends beyond mere exercise routines, focusing on the science behind movement patterns, muscle function, and the intricate interplay between various physiological systems.

Assessment and Individualized Programs:

One of the primary roles of a kinesiologist is to conduct a comprehensive assessment of an individual's physical condition. This may involve evaluating posture, flexibility, strength, and identifying any imbalances or limitations. Through these assessments, a kinesiologist gains valuable insights into a person's unique physiological profile, allowing them to create personalized fitness programs tailored to specific needs and goals.

Preventing and Rehabilitating Injuries:

Understanding the body's mechanics enables kinesiologists to identify potential areas of vulnerability and design exercise regimens that minimize the risk of injuries. Moreover, for individuals recovering from injuries, a kinesiologist plays a crucial role in rehabilitation by implementing targeted exercises to restore strength, flexibility, and functionality. This personalized approach aids in a faster and more effective recovery, reducing the likelihood of recurring injuries.

Enhancing Performance:

Whether you're an athlete seeking to improve performance or an individual aiming for optimal fitness, a kinesiologist can be a game-changer. By analyzing movement patterns and biomechanics, they can fine-tune training programs to maximize efficiency and boost overall performance. This not only helps in achieving fitness goals but also enhances the enjoyment and sustainability of the exercise routine.

Educating and Empowering Clients:

In addition to designing exercise programs, kinesiologists play a vital role in educating clients about the importance of proper movement and the impact of physical activity on overall health. Armed with this knowledge, individuals are empowered to make informed choices about their fitness journey, fostering a long-term commitment to a healthy lifestyle.

In the realm of personal fitness, the guidance of a kinesiologist can be a transformative force. Their expertise in understanding the intricacies of the human body goes beyond traditional fitness training, providing a holistic approach to health and well-being. By working with a kinesiologist, individuals can unlock their body's full potential, reduce the risk of injuries, and embark on a journey towards sustainable, lifelong fitness. So, if you're looking to truly understand your body and optimize your fitness experience, consider the invaluable partnership with a kinesiologist – the key to unlocking the full potential of your physical well-being. Contact Avos Strength today to book a Free on boarding call to discuss how we can help you reach your goals.

The Power of Creatine: A Must-Have Supplement for All

Introduction

In the dynamic landscape of fitness and wellness, one supplement consistently outshines the rest in terms of proven benefits: creatine. This blog post will delve into the intricacies of creatine, demystifying its nature, examining the optimal dosage—taking into account the evolving research and highlighting why it holds the prestigious title of the safest and most extensively researched supplement in history. We will also explore its pivotal role in mitigating sarcopenia (muscle loss) among older adults, the groundbreaking research suggesting positive impacts on brain health and cognition, the remarkable synergy it shares with strength training, and its association with potentially improving bone health, particularly in defying the aging process.

Creatine 101: Navigating the Basics

Creatine, a naturally occurring compound found in certain foods and synthesized within the body, has become a cornerstone in the fitness world. Its primary function lies in energy production during high-intensity activities by replenishing adenosine triphosphate (ATP), the body's energy currency.

Proper Dosage: A Shift in Perspective

Traditionally, creatine supplementation has involved a loading phase, where individuals consume higher doses for a brief period before settling into a maintenance phase. However, recent research challenges this approach. Current findings suggest that a loading phase may not be necessary, and individuals can achieve optimal creatine levels through a consistent, lower daily dosage—typically in the range of 3-5 grams.

Safety First: The Gold Standard of Supplements

Creatine's safety profile is unparalleled in the world of supplements. Extensive research supports its long-term use, with minimal side effects, often limited to mild gastrointestinal discomfort in some users. As a testament to its safety, creatine has become a staple not only for athletes but also for those seeking a reliable and risk-free supplement to enhance their overall well-being.

Sarcopenia and Creatine: Defying the Aging Process

Before delving into creatine's role, let's understand sarcopenia. Sarcopenia is the age-related loss of muscle mass and strength, a condition that can significantly impact an individual's mobility, independence, and overall quality of life. The synergy between creatine supplementation and resistance training proves instrumental in preserving muscle mass, strength, and functional capacity in the elderly. This not only addresses the physical aspects of aging but can also contribute to a higher quality of life by reducing the risk of falls and fractures associated with muscle weakness.

Defying the Aging Process: A Boost for Bone Density

In the quest to defy the aging process, creatine's benefits extend beyond muscle preservation. Recent research suggests a positive association between creatine supplementation and improved bone health in the elderly. While the effects may not be pronounced with low doses and without resistance training, higher doses and the implementation of an appropriate resistance training program could prove to be the missing link. The potential for enhanced bone density adds another layer to creatine's role in promoting overall skeletal health, complementing its established benefits in muscle preservation.

Unlocking Strength: The Synergy of Creatine and Strength Training

When it comes to maximizing strength gains and optimizing performance, few natural combinations prove as potent as creatine supplementation paired with strength training. This dynamic duo has garnered attention and acclaim for its remarkable synergistic effects, offering a multitude of benefits that go beyond what either element can achieve in isolation.

1. Enhanced Muscle Creatine Phosphate Stores:

Creatine is stored in muscles as creatine phosphate, a crucial component in the rapid production of adenosine triphosphate (ATP), the primary energy currency of cells. Supplementing with creatine increases the muscle's creatine phosphate stores, enabling more rapid and sustained energy production during high-intensity activities such as strength training. This heightened energy availability translates into increased power and endurance, allowing for more prolonged and intense training sessions.

2. Improved Strength and Power Output:

Strength training aims to stimulate muscle growth and increase power and force production. Creatine supplementation complements these goals by enhancing the muscle's ability to generate energy, leading to improved strength and power output. Athletes and fitness enthusiasts often experience an increase in the number of repetitions they can perform and the amount of weight they can lift, ultimately contributing to more significant gains in muscle mass and overall strength.

3. Faster Recovery and Reduced Fatigue:

Intense strength training sessions can induce muscle fatigue and delayed onset muscle soreness (DOMS). Creatine's role in replenishing ATP rapidly aids in recovery between sets and workouts. Individuals supplementing with creatine often report reduced muscle soreness, allowing for quicker return to training and overall better adherence to a consistent training routine.

4. Increased Lean Muscle Mass:

Strength training, combined with creatine supplementation, becomes a potent catalyst for muscle growth. The increased workload and enhanced recovery provided by creatine contribute to the development of lean muscle mass. This not only improves physical appearance but also boosts metabolism, promoting a more efficient calorie burn and supporting long-term weight management goals.

5. Adaptations at the Cellular Level:

Creatine's impact extends beyond immediate energy production. It triggers cellular adaptations, such as increased water content in muscle cells (cell volumization), which creates an optimal environment for muscle growth. Additionally, creatine has been shown to promote the synthesis of certain proteins involved in muscle repair and hypertrophy.

6. Versatility in Training Modalities:

Whether engaged in traditional weightlifting, bodyweight exercises, or a particular sport, creatine proves versatile in enhancing various forms of training and sports performance. Its benefits are not limited to a specific training style, making it a valuable asset for individuals pursuing diverse fitness and athletic goals.

Unlocking Cognitive Potential: Creatine and Brain Health

Beyond its physical benefits, creatine's influence extends to the realm of cognitive function and brain health. Recent studies suggest that creatine supplementation may enhance memory, attention, and overall cognitive performance. The neuroprotective properties of creatine make it a promising avenue for preventing neurodegenerative diseases and addressing age-related cognitive decline.

Conclusion

In the realm of supplements, few have endured the scrutiny of time like creatine. With over 30 years of rigorous research vouching for its safety and effectiveness, there's practically no reason not to consider creatine as a fundamental part of your routine.

To sum it up, creatine's established history includes muscle preservation, potential cognitive benefits, improvements in bone health and an enhancement in physical performance when coupled with strength training. With a safety profile that stands out, creatine monohydrate emerges as a straightforward choice for those seeking its benefits.

In essence, creatine isn't a miracle worker; it's a tried-and-true companion, helping you inch closer to your health and fitness goals by contributing to a healthier, stronger, and more resilient you.

Why Your Mobility and Stretching is Not Working

Unlocking True Mobility: The Power of Relaxation Over Force

In the world of fitness, the pursuit of improved mobility often takes a backseat to the prevailing belief of "harder, faster, stronger." Unfortunately, this mindset can lead individuals to overlook a crucial aspect of mobility training – the difference between forcing the body into a stretch and the transformative power of progressive relaxation. In this blog post, we'll delve into why your mobility training might not be working and explore the misconception that more effort always yields better results.

The Misconception of "More Effort = Better Results":

1. Fight or Flight vs. Rest and Digest:

One of the primary reasons more effort doesn't always translate to better mobility is the impact on the nervous system. More effort tends to activate the sympathetic nervous system, triggering the "fight or flight" response. When our nervous system perceives a threat, it tightens muscles and restricts movement, hindering the very progress we aim to achieve in mobility training.

2. Creating a Safe Environment:

Mobility work involves repositioning drills and stretching exercises to reach new ranges of motion. However, if the body interprets these positions as threatening, progress becomes stunted. For lasting improvement, it's crucial to create an environment where the body feels safe and secure, encouraging the activation of the parasympathetic nervous system – the "rest and digest" state.

The Sympathetic vs. Parasympathetic Nervous System:

1. Sympathetic Nervous System (SNS):

• Activated during stress or perceived threats.

• Triggers the "fight or flight" response.

• Can inhibit mobility gains due to heightened muscle tension and restricted movement.

2. Parasympathetic Nervous System (PNS):

• Activated during relaxation and rest.

• Promotes the "rest and digest" response.

• Facilitates improved mobility by reducing muscle tension and allowing for greater flexibility.
  

The Role of Controlled Respiration (Breathing):

1. Breath and Parasympathetic Activation:

• Controlled breathing is a powerful tool to shift the body into the parasympathetic nervous system.

• If you can't breathe comfortably in a position, you likely don't own it, and your body may interpret it as a stressor.

2. The Importance of Feeling Safe:

• A relaxed state during mobility drills signals safety to the nervous system, allowing for greater adaptability and long-term improvement.

“I felt great for a few hours after my massage and then it went right back to what it was before”

- says almost everyone

The Missing Link: Training After Mobility Work

While mobility drills and breathing exercises are critical to unlocking new ranges of motion, there's a common mistake many people make – they stop there. Whether it's after a massage, physio, or chiropractic session, too often people experience temporary relief, only to have their body revert back within hours or days. Why? Because the nervous system hasn't been taught what to do with that new range of motion.

In order to retain and solidify the mobility gains you've just achieved, it's essential to follow up with training or neural stimulation. Your body needs to experience controlled movement in this new range so that it can "remember" and integrate it into your movement patterns.

Why Training Is Key:

When you mobilize, you're creating new possibilities for movement. But without reinforcing it through strength training or neuromuscular engagement, your nervous system doesn't fully integrate these gains. This often leads the body to revert to its previous, more limited movement patterns. By training after mobility work, you’re helping your body understand and use this new range of motion effectively, preventing the regression that so many experience.

Think of it this way: Mobility gives you the access to more range, and training teaches your body how to control and own that new range. To retain and sustain long-term mobility, it's crucial to follow the process of mobilize, then train.

Recap: The One - Two Punch

The key takeaway from the misconception of "more effort, better results" in mobility training is the importance of relaxation over force. However, once you've created a safe and relaxed environment for mobility, the next step is to train or engage in some form of neural stimulus to lock in that newfound range. By understanding the role of the nervous system and the value of progressive relaxation followed by structured movement, you unlock not just short-term gains but sustainable, long-term flexibility and functional movement.

Embrace the power of relaxation, and remember – mobilize, then train for lasting results.

For Free mobility videos click here or to book in a Free Onboarding Call click here.

Exploring the Advantages of Hybrid Training

Are you seeking a fitness program that caters to your unique needs, fits your budget, and accommodates your busy schedule? If so, hybrid training might be the solution you've been looking for. In this blog post, we'll explore what hybrid training is and the numerous benefits it offers to individuals of all fitness levels.

What is Hybrid Training?

Hybrid training is a dynamic and versatile fitness approach that combines the best elements of various training methods, offering a customized and comprehensive experience. Whether you're on a budget, have time constraints, or prefer a blend of training options, hybrid training can be tailored to your specific requirements.

The Benefits of Hybrid Training:

1. Tailored to Your Budget: One of the most significant advantages of hybrid training is its flexibility in terms of cost. If 1-on-1 or group training sessions are beyond your budget, hybrid training can provide a more cost-effective alternative without compromising on the quality of your training program.

2. Customized Programming: Hybrid training typically begins with an initial assessment. This assessment is crucial as it helps design a training plan that aligns with your fitness goals, weaknesses, skill level, and the equipment available to you. You'll receive a personalized program that ensures you're working on the right exercises to achieve your objectives.

3. Private Training Sessions: Hybrid training also includes private training sessions, usually ranging from 1 to 4 per month. These sessions offer a unique opportunity to strengthen the coach-athlete relationship, receive individualized guidance, and make necessary adjustments to your training program as you progress.

4. Program Check-Ins: Staying on the right track is vital in any fitness journey. Hybrid training incorporates program check-ins to ensure you're performing exercises correctly and making steady progress. This added layer of accountability can be a game-changer in reaching your fitness goals.

5. Versatility for Diverse Goals: Whether you aim to lose body fat, build muscle, improve athletic performance, or enhance your overall fitness, hybrid training can be adapted to your specific goals. It's a versatile approach that accommodates a wide range of fitness objectives.

6. Accessible to All Fitness Levels: Hybrid training is inclusive and accessible to individuals of all fitness levels and ages. Whether you're a seasoned athlete or just starting your fitness journey, the program can be designed to meet your needs and help you reach your full potential.

Hybrid training provides a well-rounded and personalized fitness experience. It's an excellent option for those seeking tailored training without breaking the bank. With a focus on customization, private training sessions, program check-ins, and adaptability, it offers a comprehensive solution for anyone looking to unlock their full potential in the realm of fitness.

If you're ready to embark on a fitness journey that aligns with your unique needs and goals, hybrid training may be the key to your success. Experience the benefits for yourself and take your fitness to the next level with this versatile approach.